Cycling Calories Burned Calculator

Use this calorie counter to calculate how many calories you burned on your last bike ride

All About Calories

There are lots of activity trackers out there these days (here are our five favorites for cyclists) and they can measure everything from heart rate to power output to whether or not you're getting sick! This more basic calculator will give you a ballpark idea of how many calories you burned on your last ride.

And to help you get the most out of your training, we've gathered some expert resources and answers to five of the most common calorie questions below. Don't see yours? Check out the Bicyclingcalorie center for all of our articles on the subject. (And take a peek at our new custom pedal wrench to make swapping your pedals a breeze!)

In simplest terms, a Calorie is a unit of energy. Our bodies use calories for every process, from keeping our hearts beating to sprinting for that KOM. We get calories from the food we eat. There are 9 Calories in every gram of fat and 4 Calories in every gram of protein or carbohydrate— and unused calories are stored in fat cells, which is the body's way of conserving energy for when it needs it. If you consistently consume more calories than you expend, you'll gain fat— but you can burn it off again if you start expending more calories (usually through exercise!)

The reality is that few of us really know how many calories we're eating— and when we make an estimate we're often way off. The average female cyclist burns between 2,000 and 2,400 calories a day, while her male counterparts burn between 2,200 and 2,700. This might sound like a lot, but between sugar in our coffee, dressings on our salads, and the occasional beer and cheesy-fry binge, it's easier to go over than you might think. Excess calories can result in excess weight, and can contribute to everything from heart disease to insulin resistance to cognitive function, so it's worth exercising some moderation if you notice that you're going over.

But that doesn't mean you have to give up everything— watching calories is "all about making swaps and developing habits that are sustainable for the long-term rather than just depriving yourself," says Charles Platkin, PhD, MPH, distinguished lecturer at Hunter College and City University of New York School of Public Health. "A simple swap that cuts 500 calories has a multiplier effect: If it's something you eat three or four times a week, you cut at least 1,500 calories."

On the surface, the equation seems simple: work out more, eat less, and you'll lose weight. And while that basic principle is indeed true, it's also important to consider the source of the calories you're getting. The three macronutrients (fat, carbohydrate, and protein) all have different roles to play in our metabolism, and you need certain ratios of each depending on your activity level. Remember: fat is not the enemy. In fact, in one study published in the Journal of the American Medical Association, researchers found that when dieters followed a low-fat diet for four weeks, their metabolism took a dramatic nose dive, leaving them burning 300 fewer calories—the amount burned by during a 30-minute interval workout—a day. Counting calories to lose weight works best if you focus on getting quality, balanced meals first— and using calories as a guideline for portion control.

Yes! You Can still enjoy amazing, satisfying, nutritional food while watching your calories and losing weight. Adding whole grains, fruits, and vegetables into your meals is a great way eliminate added sugars, fats and calories— and since those foods often have more fiber than their more processed counterparts, you'll also finish your meal feeling fuller. Watching your calories might even help you break out of a food rut to try new things!

Everybody has a Basal Metabolic Rate (BMR) which is the minimum number of calories you need to keep your body running. For sedentary women this number is around 1400 calories a day; and for men it's around 2000— but they key word is sedentary. Any added activity, from a walk around the block to a 5 hour bike race, will increase your body's caloric demand. And it's not just while you're working out; calories help you stay fueled before you exercise and when you need to recover afterwards. Your daily caloric needs will fluctuate depending on your size, activity level, and individual metabolism, but it's a good idea to get a ballpark range to make sure you're not over (or under) doing it.

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